Single Leg Kettlebell Glute Bridge — how to, muscles worked, alternatives

How to do the Single Leg Kettlebell Glute Bridge

Lie on your back, bend one knee, foot flat, and lift the other leg.
Hold the kettlebell on your chest with both hands.
Press your heel down and lift your hips, keeping your body level.
Lower your hips back down slowly to the floor to finish.
Repeat all reps on one leg before switching to the other side.

Full technique — 7 steps

Lie on your back with one knee bent, foot flat, and the other leg straight on the floor.
Hold a kettlebell by its handle with both hands, resting it on your chest.
Tighten your stomach and lift the straight leg off the floor without bending the knee.
Drive the planted heel into the floor to lift your hips until they are fully extended.
At the top, keep your pelvis level and the free leg in line with your working thigh.
Lower your hips back to the floor under control, keeping the kettlebell on your chest.
Complete all reps on one side, then switch legs and repeat.

Common mistakes

Pelvis rotating during the lift
Pushing through the toes
Overarching the lower back at top
Stopping short of full hip extension
Letting the free leg drift
Kettlebell sliding off the chest

Form cues

Drive through the heel
Keep pelvis level
Finish with glutes
Kettlebell stays on chest

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Feet Elevated Glute Bridge 25% of bodyweight
This exercise Single Leg Kettlebell Glute Bridge Beginner
Harder Kettlebell Hip Thrust Beginner
Harder Kettlebell Glute Bridge Beginner

Too hard for now? Start with the Feet Elevated Glute Bridge.

Quick answers

What muscles does the Single Leg Kettlebell Glute Bridge work?

Primary: Glutes 9/10, Hamstrings 7/10. Also works: Hip flexors 4/10, Hip abductors 4/10, Hip adductors 3/10.

When should I do the Single Leg Kettlebell Glute Bridge in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

How many sets and reps of the Single Leg Kettlebell Glute Bridge?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Single Leg Kettlebell Glute Bridge?

Resistance bands: Single Leg Resistance Band Glute Bridge, Feet Elevated Mini Band Glute Bridge. No equipment: Feet Elevated Staggered Stance Glute Bridge, Single Leg Foot Elevated Glute Bridge. Cable machine: Single Leg Cable Romanian Deadlift, Cable Pull Through. Suspension trainer: Suspension Trainer Reverse Plank Hip Raise.